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Thursday, June 13, 2019

13
Jun

Thursday, June 13, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

50/40 Calorie Row

In Remaining Time AMRAP

5 Devils Press

10 Abmat Sit Ups

5-10-15 yard side shuffle shuttle run

Metcon (No Measure)

In 35-45 minute rotate through

Handstand

10 seconds HEADstand hold

5 tuck to handstand

5 lunge to handstand

Max handstand hold in 3’x3’ area

Rings

10 Ring Swings

3×10 second hold / 20 seconds rest:

Bottom Dip hold

Top ring support hold

Bar

3 x

Arch hollow swing + lever pull + Toe to bar + chin over bar kipping pull up + Toe to bar + kipping chest to bar pull up + Toe to bar

Stretch

1 minute standing straddle stretch

20 alternating single leg v-ups

1 minute pike forward fold stretch

10-20 hollow to knee tucks

1 minute Arms elevated puppy dog stretch

20 hollow rocks

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